Overcoming Distractions-Thriving with ADHD, ADD

Kurtis Lee Thomas, a corporate mindfulness trainer and founder of Breathwork Detox, shares his somatic breathing method and brief personal healing story. He discusses why active breathwork can be easier than silent meditation for busy, distracted minds. The conversation covers calming the nervous system, interrupting rumination, quick three-sigh tools, and using breathwork as a dopamine-safe reset for high-performing professionals.

A quick 10-minute reset ritual for busy professionals with ADHD. Steps include stopping to interrupt overwhelm, breathing to calm the system, and doing a brain dump to clear mental clutter. Pick one high-impact task and start it with a tiny 10-minute version. Practical when you feel stuck, scattered, or overloaded.

John Mollura, former NASA test-operations expert and ADHD coach, turned his mission-critical problem-solving into a superpower. He talks about pattern recognition in high-pressure work, a ratchet-strap spacecraft rescue, building confidence with micro-habits, clearing cognitive clutter for deep work, and the HITS method to move from paralysis to action.

They talk about tracking your natural energy highs and lows during the day. They cover matching high-focus tasks to peak energy windows and saving admin for low-energy times. They highlight quick reset techniques like movement and short breaks. They explain how to protect peak focus with boundaries and how to spot the overworking trap.

Practical morning rituals to build momentum without pressure. Simple workday startup steps to beat decision paralysis and avoid diving into email. Short evening shutdown habits to close the day and capture unfinished tasks. A 20-minute weekly reset to reduce overwhelm and keep priorities clear. Tips for stacking tiny routines onto existing habits for lasting consistency.

Scott Proposki, a National Geographic and White House photographer turned coach, rebuilt a seven-figure studio after the 2020 collapse. He talks about hyper-focus as a career superpower. They explore the toll of sudden stops, the role of body doubling and accountability, and building repeatable systems and layered roadmaps to recover and scale again.

Why does the day vanish despite a clear plan? Neurobiology, dopamine, and timing differences explain time blindness in busy professionals with ADHD. Learn why visible calendar structure protects strategic thinking. Hear practical tactics like themed blocks, energy-based planning, buffers, transition rituals, and the Land and Launch method for smoother task switching.

In this episode, Dave breaks down how prioritization really works for busy professionals with adult ADHD. When everything feels urgent and your to-do list never ends, it's easy to confuse motion with progress. This episode of Overcoming Distractions focuses on sorting tasks by importance, urgency, and, most critically, energy. We explore an ADHD-friendly version of the framework Must / Should / Could system to reduce overwhelm and force clarity around what actually needs to get done today. Key discussion points include: Why everything feels urgent when you have ADHD How to identify high-impact vs. low-impact tasks The danger of reactive work and inbox-driven days How to triage your current to-do list in minutes Why managing energy matters more than managing time You'll walk away with practical steps to choose 1–3 meaningful priorities, align tasks with your peak focus windows, and stop letting busywork hijack your week. If you're tired of spinning your wheels, this episode will help you focus on what truly moves the needle. **Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

They explore how people-pleasing shows up in leadership and high-pressure professional roles. The conversation covers links between rejection sensitivity, conflict avoidance, and chronic overcommitment. Workplace costs like undercharging, scope creep, and eroded boundaries get highlighted. Practical steps for pausing automatic yes responses and practicing small boundary experiments are discussed.

In this episode of Overcoming Distractions, Dave welcomes Dr. Gilly Kahn, a clinical psychologist, ADHD specialist, and author of the new book, Allow Me to Interrupt. While ADHD is often associated with external disruptions in boys, Dr. Kahn highlights how it frequently manifests internally as emotional dysregulation in women. The conversation dives deep into why women are often diagnosed later in life and how biological factors, specifically hormonal shifts, play a critical role in how ADHD symptoms fluctuate. Key Discussion Points The Gender Bias in Diagnosis: Dr. Kahn discusses how current ADHD diagnostic criteria are historically rooted in observations of male children, often leading to women provided with an accurate diagnosis. The Estrogen-Dopamine Connection: A fascinating look at how fluctuating estrogen levels during the menstrual cycle, pregnancy, and perimenopause directly impact dopamine availability, often exacerbating ADHD symptoms during the luteal phase. Late-Life Diagnosis: Why many professional women aren't diagnosed until their 40s or 50s, often triggered by the increased cognitive load of demanding careers, parenting, or perimenopause. Co-occurring Physical Challenges: The link between ADHD and chronic health issues like migraines, which further complicate emotional and physical regulation. Strategic Management: Practical advice on "capitalizing" on high-energy weeks and practicing self-compassion during more difficult hormonal shifts. You can find Dr. Kahn at her website: https://www.drgillykahn.com/ **Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min